Dear Editor,

I'm always trying to lose weight but without much success. I know the way to lose weight and keep it off is through healthy eating and living a healthy lifestyle. I walk 3 times a week and I watch what I eat but why am I'm not losing weight? Can you give me some tips.

     ~ ~ Carolyn

 Dear Carolyn,

Your frustration is very common. It's time to get serious about losing weight. Follow these 6 healthy eating and exercise tips and the weight will come off and you'll feel a lot better about yourself.

Tips to success # 1

Plan on eating 4 to 5 times per day with an average calorie consumption of 200 to 400 calories per meal. Write down each meal and plan your meals for the day. Most women can lose weight at a good rate on 1400 - 1500 calories per day if followed with a good exercisemprogram.

Tips to success # 2

Increase your exercise routine. It's time to get serious so we recommend riding a stationary bike with back support. Ride your bike twice per day while listening to your favorite radio or television program. This will make the time past faster. Pedal at a moderate speed and at a pace where you can still breath through your nose and not your mouth. Pedal for 20 minutes, twice a day.

If you decide to keep your walking routine,  walk at a brisk pace and schedule two - 25 minutes walking sessions.

Tips to success # 3

Cut out as much sugar from your diet as possible and eat more whole grain foods. Eating too much sugar will make your body store fat. Reduce refined sugar from diet as much as possible.

Tips to success # 4

Eliminate simple carbs from your diet. Most simple carbs are bread that is not whole grain, chips, junk food and pasta not made from whole grain.  Whole grain foods causes your body to secrete a low amount of insulin, which converts food to energy. Junk carbs causes a rapid increase in insulin level which leads to fat storage.

Tips to success # 5

Snack on steam vegetables and salads with low fat dressing instead of crackers and bread. Fruits and vegetables are a very healthy alternative to chips and junk food.

Tips to success # 6

Eliminate sodas and high calorie fruit juices from your diet. Diet sodas in moderate amount is OK.
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